WOD NOTES:
Straight forward chipper today.
Fitness and Performance
12 minutes
Every 2 minutes switch stations:
Station one:
Hawaiian Squat x 5 reps each
Station two:
Banded hip flexor stretch x 45 sec each
Station three:
90 seconds rowing working on proper slide length and lower SPM
15 minute AMRAP
750 m row
60 DB Walking lunges
50 Ab mat sit ups
40 Air squats
30 Ring rows
20 Hollow rocks
10 Burpees
Sport
EMOM x 7
3 T&G power clean + push jerk
HBBS
Work up to heavy positional 5RM
Strict HSPU density test from – INVICTUS
For max reps:
90 seconds strict HSPU
Rest 30 seconds
60 seconds strict HSPU
Rest 30 seconds
30 seconds strict HSPU
4 minute AMRAP
10 calorie row
10 wall balls 30/20
Rest 4 minutes
4 minute AMRAP
7 power snatch 95/65
14 box jumps
